Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!St Paddy Day shirts PREORDER! All orders need to be in NLT Thursday, Feb 18th. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Pull-Ups 10 Barbell Good Mornings 10 Tuck-Ups or V-Ups Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 5 Strict TTB + :20 Hollow Body Hang* MIN 2 – :45 Shuttle Run (EZ) *Drop between TTB + Hang (No Measure) Workout Metcon (Time) 4 ROUNDS FOR TIME 15 Toes to Bar 15 Deadlifts (225/155)|(155/105) 400m Run (Score is Time) KG BB: (100/70)|(70/55)Read more

Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!St Paddy Day shirts PREORDER! All orders need to be in NLT Thursday, Feb 18th. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Bootstrappers 5 Tempo Air Squats (33X1) 10 Scap Push-Ups 5 Step-Ups Into… 3 SETS (SINGLE DB FOR EACH MOVEMENT) 5/5 DB Deadlift 5/5 Tempo DB Front Squats (31X1) 5/5 Tempo DB Bent Over Row (31X1) 5 Box Jumps* *Athletes must step down. Workout Metcon (AMRAP – Reps) 5 SETS FOR MAX REPS 1:00 DB Front Squats (Athlete Choice) 1:00 Box Jumps (30/24)* 1:00 DB No Push-Up Renegade Rows 1:00 Hollow Hold 1:00 Rest *Athlete must step down from the box. (Score is Reps)Read more

Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!St Paddy Day shirts PREORDER! All orders need to be in NLT Thursday, Feb 18th. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 12 Alt Groiners 12 Bootstrappers 12 PVC Pass Thrus 12 Around the Worlds Into… 2 ROUNDS 5 Snatch Grip Deadlifts 5 Hang High Pulls 5 Hang Muscle Snatches 5 Hang Power Snatches* 5 Overhead Squats *Catch each Hang Power Snatch a little lower with each rep. Strength Snatch (Heavy 1-Rep ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch (Score is Weight) *Power if you cannot squat snatch Workout Metcon (Time) FOR TIME 30 DB Devil’s Push Press* (35/25)(25/20) *1 Devil’s Press + 1 Push Press = 1 Rep -9:00 Hard Cap- (Score is Time) KG DB: (22.5/15)|(15/9)RX+ 50/35 Scaled Less...Read more

Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!St Paddy Day shirts PREORDER! All orders need to be in NLT Thursday, Feb 18th. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Scap Pull-Ups 5 Ring Rows 10 Alt. Cossack Squats 5 Single DB Strict Press Extended Warm-up Metcon (No Measure) 2 SETS FOR QUALITY 1:00 Handstand Hold* 8/8 Tempo (2020) Box Step-Downs (24/20) 1:00 Weighted DB Squat Hold 1:00 Bike (EZ) -Rest as needed b/t Sets- *Freestand Optional (No Measure) Workout Metcon (Time) FOR TIME 40/30 Cal Bike 40 Single DB Alt. Step-Ups (50/35)|(35/20) || (24/20)* 20 Handstand Push-Ups 40 Pull-Ups 20 Handstand Push-Ups 40 Single DB Alt. Step-Ups 40/30 Cal Bike *DB Can be held in any way above the waist. (Score is Time) HSPU Option 1: Box Pike Push-Ups HSPU Option 2:...Read more

Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 400m Jog Immediately into… 2 ROUNDS 10 Alt. Cossack Squats 10 Slow Kang Squats 10 Barbell Jumping Back Squats 20 Alt. Elbow Punches 10 Slow RDLs 10 Upright Rows Strength Power Clean (1-Rep Moderate-Heavy ) ON A 10:00 RUNNING CLOCK… Build to Workout Weight or Slightly Heavier for Power Clean (Score is Weight) Workout “CUPID SHUFFLE” (AMRAP – Reps) EMOM x 14 MINUTES* MIN 1 – 1 Burpee Over Bar + Max Power Cleans (185/135)|(135/95) MIN 2 – 2 Burpees Over Bar + Max Power Cleans MIN 3 – 3 Burpees Over Bar + Max Power Cleans MIN 4 – 4 Burpees Over Bar + Max Power Cleans …and so on until Round 14 MIN 14 – 14 Burpees Over...Read more